Help Your Kids Sleep Better
Select your child's age group to find their ideal sleep schedule.
14-17h
Newborn Sleep
9-11h
School Age
8-10h
Teen Sleep
1-3 PM
Best Nap Window
Select Your Child's Age Group
Newborns
0-3 months
Sleep is irregular, 2-5 naps
Infants
4-11 months
2-3 naps per day
Toddlers
1-2 years
1-2 naps per day
Preschool
3-5 years
0-1 nap per day
School Age
6-13 years
No naps needed
Teens
14-17 years
No naps, but may need catch-up sleep
Newborns
0-3 months
14-17
hours recommended
Naps
Sleep is irregular, 2-5 naps
alarm Bedtime Calculator
Ideal Bedtime
7:00 PM
tips_and_updates Sleep Tips for This Age
Signs Your Child Isn't Getting Enough Sleep
Difficulty Waking Up
If your child needs multiple alarms or struggles to get out of bed, they may not be getting enough sleep for their age.
Mood Changes
Irritability, frequent tantrums, or emotional outbursts can be a sign of chronic sleep deprivation in children.
Trouble Focusing
Poor concentration, forgetfulness, and declining grades can all result from inadequate sleep during school-age years.
Tips for Better Kids' Sleep
Consistent Bedtime Routine
A predictable sequence of calming activities signals the brain that sleep is coming. Aim for 20-30 minutes of wind-down time.
No Screens 1 Hour Before Bed
Blue light from screens suppresses melatonin production. Switch to books, puzzles, or quiet play before bedtime.
Cool, Dark Bedroom
Keep the room between 65-70°F (18-21°C). Use blackout curtains and a nightlight only if needed for comfort.
Regular Exercise During the Day
Active play and physical activity help children fall asleep faster and sleep more deeply. Avoid vigorous exercise close to bedtime.
Explore More Tools
*Sleep recommendations based on American Academy of Sleep Medicine (AASM) guidelines
FAQ
How much sleep does a 2-year-old need? expand_more
A 2-year-old typically needs 11–14 hours of total sleep per day, including one daytime nap of 1–3 hours. Most toddlers do well with a bedtime between 7:00 and 8:00 PM and a wake time around 6:00–7:00 AM.
Should my child have a fixed wake-up time? expand_more
Yes. A consistent wake-up time — even on weekends — is the single most powerful anchor for a child's circadian rhythm. It regulates sleepiness at bedtime and improves overall sleep quality. Try to keep the wake time within 30 minutes of the weekday schedule.
When should my child stop napping? expand_more
Most children naturally drop their nap between ages 3 and 5. Signs your child is ready include consistently resisting the nap, taking longer than 20 minutes to fall asleep at nap time, or the nap pushing bedtime too late. Replace the nap with a quiet rest period to ease the transition.
Why does my teenager stay up so late? expand_more
During puberty, the brain's internal clock shifts later by 1–2 hours — a biological change called "sleep phase delay." Teens genuinely don't feel sleepy until later at night. Combine this with early school start times, and most teens are chronically sleep-deprived. Limiting screens before bed and keeping a consistent schedule can help.
How does screen time affect my child's sleep? expand_more
Screens emit blue light that suppresses melatonin production, making it harder to fall asleep. Beyond the light, stimulating content (games, social media, exciting videos) keeps the brain alert. The American Academy of Pediatrics recommends no screens for at least 1 hour before bedtime for all ages.